Tennis elbow, medically known as lateral epicondylitis, is the soreness or pain one could experience on the outside (lateral side) of one’s upper arm near the elbow.
You don’t have to be a tennis player, or player of other racket sports, to experience tennis elbow. Tennis elbow can be triggered when you carry out activities that involve repeated arm or wrist movement.
The major cause of tennis elbow is the high usage, especially in a repetitive manner, of muscles and tendons around the forearm and elbow joint. The overuse of these muscles and tendons can lead to pain, inflammation, and soreness around the outer part of the elbow.
Tennis elbow is quite common among tennis players, squash players as well as racquetball players. It is also common in occupations and hobbies that involve repetitive twisting of the wrist such as painters, cooks, construction workers, plumbers, cooks, and butchers.
Symptoms of tennis elbow include; elbow pain that could get worse over time, weak grasp, and pain that emanates from outside the elbow to the forearm.
An incident of tennis elbow could take several weeks and months to completely heal. However, the more time you let the elbow rest, the faster the healing process. If the pain continues after 6 months, surgery may be recommended.
Here are some tips and good practices, to consider, if you are dealing with tennis elbow;
- Include foods that are rich in omega-3 fatty acids in your diet.
- Endeavor to rest the affected arm as much as possible.
- Strive to do appropriate warm-ups before playing a sport that is prone to trigger tennis elbow.
- Check the sport’s equipment you use to find out if it can be customized to help reduce the chances of having tennis elbow. For instance, for tennis rackets, changing the grip size may help.
- Strive to keep the affected arm slightly elevated above the heart, using pillows, to hasten the healing process.
- You can try some stretching to help with the arm’s rehabilitation. Consult a physiotherapist for the appropriate forms of stretches to do.
Below are home remedies for tennis elbow;
Turmeric, which is rich in curcumin, contains antioxidants that help reduce inflammation and get rid of pain. This herb can also inhibit harmful free radicals from your body. To make this remedy, you need to add one teaspoon of turmeric powder to a cup of milk and stir well to mix. You can add some honey to the mixture and then drink it. Follow this remedy twice daily for several weeks. Alternatively, turmeric is available in capsules which you can be taken three times daily after having consulted your doctor.
Massage is an effective home remedy for various conditions including tennis elbow. You can massage the affected area using avocado oil and calendula oil in order to get the best results. These oils help reduce inflammation, soothe the affected muscles while eliminating the pain. Massaging with these oils also help in improving blood circulation in the affected area thus giving you the relief that you need. To utilize this remedy, you need to apply the oils on the affected area and then massage with the thumb. Follow this remedy three times every day for effective results.
3. Fenugreek Seeds
Fenugreek seeds contain anti-inflammatory properties that help in reducing inflammation as well as increasing the rate of the healing process. To make this remedy, you need to grind a few tablespoons of fenugreek seeds and mix with a little milk in order to make a thick paste. Apply the paste on the affected area, leave it for about an hour. Wash it off thereafter with lukewarm water. Alternatively, you can grind the seeds and consume them with some lukewarm water.
Ginger is one of the most effective home remedies for tennis elbow. Ginger contains anti-inflammatory properties that help reduce inflammation and swelling as well as getting rid of other symptoms of elbow tennis. You can make this remedy by adding small slices of ginger into a bowl of water and then boil the contents for about 10 minutes. Strain the tea and add some honey. Drink the tea slowly and daily in order to get rid of the pain.
5. Take A Rest
Taking a rest can help alleviate elbow tennis. Having a rest actually allows your arm to get rid of fatigue and stress which can help reduce inflammation and other effects of tennis elbow.
Garlic contains high levels of antioxidants, selenium, and sulfur which all work together to tennis elbow especially by effectively reducing inflammation and soothing pain in the affected area. You can make this remedy by heating a few tablespoons of mustard with a few crushed garlic cloves until they become dark brown. Turn off the heat and strain the contents, allowing it to cool down to room temperature. Apply the strained oil on the affected area and massage for about 30 minutes. Eating garlic every day is also a good idea.
7. Ice Pack
Placing an ice pack on the affected area can give you relief from tennis elbow. An ice pack can help reduce inflammation and pain. To use this remedy you need to apply the ice park for only 15 minutes after every 2 hours in order to significantly reduce the pain and inflammation.
8. Take Food Rich In Omega-3
Foods that are highly rich in omega 3 fatty acids can help strengthen your muscles and bones. These fatty acids have anti-inflammatory properties that help in reducing inflammation in the affected area. Eating foods like flaxseeds, beans, edamame cheese and salmon among others can effectively treat your tennis elbow.
9. Put On A Sling
A sling helps keep your affected arm in a stable position which is good for its healing. When you wear a sling it is wise you also rest in order to avoid chances of moving your arm unnecessarily which can make the condition worse. After a few hours, you can remove your hand, from the sling, and stretch your arm in order to accelerate the healing.
10. St John’s Wort
St John’s wort contains anti-inflammatory properties that can help improve the healing process of tennis elbow. It also contains analgesic properties that help in reducing pain. You can make this remedy by adding two teaspoons of dried St John’s wort to a cup of hot water then steep the content for about 10 minutes. Strain the tea and add some honey. Consume a cup of tea two times every day to get the relief that you really want.
Potato is another effective home remedy for tennis elbow. You only need to bake a warm potato and put it in a clean towel. Then, place the potato in the towel on the affected area in order to reduce the pain effectively.
12. Celery Seeds
Celery seed can speed up the healing process of tennis elbow. To make this remedy, you need to extract juice from the seeds and add a few drops of the extracted juice to a glass of hot water. Drink the solution, especially before having your meal, for better results.
Pineapple, which is rich in bromelain, contains anti-inflammatory properties that can help in reducing inflammation, eliminate the pain as well as soothe the swelling in the affected area. These properties make pineapple one of the most effective home remedies for tennis elbow. Drinking pineapple juice or eating the fruit every day can hasten recovery from tennis elbow.
14. White Willow Bark
The white willow bark is an effective home remedy for tennis elbow. This can be attributed to the fact that it contains a salicin which helps relieve pain from the affected area. You can make this remedy by mixing one teaspoon of dried white willow bark with a cup of boiled water. Steep for about 20 minutes and strain the tea thereafter. Preferably, drink it when warm. Follow this remedy every day until you achieve the desired results.
15. Epsom Salt
Epsom salt contains anti-inflammatory properties as well as relaxation properties that can help reduce inflammation and relax the stiff muscles giving you relief from tennis elbow. You can use this remedy by filling a bathtub with warm water and then adding one cup of Epsom salt to the water. Soak your affected elbow in the water for about 20 minutes. Follow this remedy three times a week for effective results.
16. Devil’s Claw
The devil’s claw herb is rich in anti-inflammatory properties that can help reduce inflammation and swelling thereby giving you relief from tennis elbow. You can make this remedy by boiling one teaspoon of crushed devil’s claw in a cup of water for about 15 minutes. Strain the tea and drink several times every day. Alternatively, you can take the remedy in form of capsules.
Broccoli is associated with a lot of health benefits. Broccoli is very rich in calcium, phytonutrients, and vitamins that are very essential to the body. Broccoli can actually give you relief from tennis elbow. You only need to make a paste of broccoli and apply it on the affected area. Leave it on for about 15-20 minutes and then wash it off with clean water.
18. Green Tea
Green tea contains a lot of antioxidants which are very essential in treating tennis elbow. The green tea is able to alleviate free radicals at the affected area, thus, increasing the rate of the healing process. Green tea also contains a lot of nutrients that are very essential in speeding up the healing process of tennis elbow. Taking a cup of green tea every day can give you the desired results.
19. Hot Compress
Applying a hot compress to the affected elbow helps improve blood flow to the affected muscles and the tendons. You can use this remedy by slightly applying a hot water bottle to the affected elbow two or three times daily at intervals of 10 minutes.
20. Avocado Oil
Avocado oil contains anti-inflammatory properties that can help to reduce inflammation thus giving relief from the tennis elbow. It can also improve blood circulation in your body and promote more blood flow to the affected muscles and tendons thus providing relief from tennis elbow. You can make this remedy by rubbing a small amount of avocado oil in your palms and then applying it to the affected area. Massage the elbow gently in circular motions for about three minutes. Leave it on for 10 minutes and rinse it off with clean water thereafter.
21. Comfrey Leaves
Comfrey leaves are one of the most effective home remedies for tennis elbow since they contain organic components that can help relieve pain from the affected areas. These leaves can be very relaxing giving you comfort from the condition. You can make this remedy by soaking comfrey leaves in some water and wait until they are soft. Then, place the soft leaves on the affected region and leave it overnight. Follow this remedy every day for the best results.
22. Elevate The Affected Elbow
Elevating your arm can be an effective way to speed up the healing process of your arm. This encourages more blood circulation and flow to the affected muscles and tendons. You can elevate your arm by inclining it on a soft pillow. Elevating your arm can actually help reduce inflammation as well as pain.
23. Lavender Oil
Lavender oil is an effective home remedy for tennis elbow due to its ability to reduce inflammation and pain. You can gently massage the affected elbow with a few drops of lavender oil. Alternatively, you can add a few drops of lavender oil to your warm bath water and soak in it.
24. Black Sesame Seeds
Black sesame seeds can a significantly help reduce pain when you have tennis elbow. To make this remedy, you need to soak one tablespoon of black sesame seeds in water and leave them overnight. The next morning eat the soft seeds and also drink the water. Follow the remedy every day for a significant reduction in pain.
Cabbage may seem like a very simple vegetable, but it has numerous health benefits. Cabbage contains a lot of minerals and nutrients that can help to reduce pain and swelling in the affected elbow. In order to use this remedy, you need to soak several cabbage leaves in water and then wrap them around the affected area using a clean cloth or bandage.
26. Calendula Oil
Calendula oil is a potent home remedy for tennis elbow given its ability to reduce pain and swelling in the affected areas. The oil can help speed up the healing process thus giving you an effective relief from tennis elbow within a short time. To use this remedy, you need to massage the affected elbow with a few drops of calendula oil, twice daily, for the best results.
Boswellia is a plant that contains highly potent anti-inflammatory properties and it can be used to treat tennis elbow. Boswellia extract is readily available in capsules form. You can take two every day in order to get relief from the pain and swelling.
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